No matter if you are switching to a clean diet or better health regime, there is one constant fruit that is written on diet charts without any dispute, avocado. Avocados are known as nutrient and fiber rich food that nourish thorough various fibers and carotenoids.
A study published in the Nutrients stated that regular consumption of avocado improve cognitive function and eye health. The research used 40 adults above age of 50 who consumed the avocados daily and show improvement in their eyes pigments as well as working memory.
Healthy nutrients
Avocados offer many health benefits due to the nutrients that make up its inner core. They are rich in Lutein, antioxidant vitamins A and E, zeaxanthin, zinc, and monounsaturated fats that help in maintaining the health of the eyes
Carotenoids
Avocados consist of two carotenoids that are lutein and zeaxanthin. These act as anti-inflammatory and antioxidant agents and build up pigments in the eyes. Research by Jean Mayer USDA Human Nutrition Research Center indicate that due to consumption of fresh avocados, the amount of lutein gets doubled in the subjects than those who take supplements. This is the same agent that is present in carrots to improve well-being of eye.
Vitamins and minerals
Avocados also contains vitamin A and E as well as mineral zinc. Zinc helps on absorption of vitamin A and protect against night blindness and dry eyes. Whereas overall vitamins and minerals makeup prevent the eyes from various diseases hence improving the general well-being of the eyes.
Monounsaturated fats
The most popular nutrient that make avocado best for the popular diets is monounsaturated fats that are high in fiber and low in carbohydrates. Due to low carbohydrates, they play a role in protecting cells of retina and maintain the vision in patients suffering from glaucoma, a progressive disease that results in blindness and vision loss.
Prevention of diseases
Avocados play a great part in prevention of certain diseases and complications of eyes resulting in poor or lost vision. It is full of antioxidants that can help prevent cataracts, a common cause of cloudy vision, and age-related macular degeneration (AMD), which destroys a person’s sharp central vision. Macular degeneration is the deterioration of central portion pf retina though exact cause is not known. According to a study published in the journal Nutrient stated that eating one avocado a day increased lutein levels by 25% that increase macular pigment density and hence slowing down the course of degeneration and improvement of central vision. On the other hand, cataracts cause the cloudiness of eye’s lens which are present behind the iris and pupil. Oxidation and free radical damage is the major cause of this disease. That is why antioxidants present in avocados play a role in reducing the occurrence of cataracts. The famous Nurses’ Health Study further substantiated the fact that people taking high amounts of lutein and zeaxanthin had a reduced need for cataract surgery as well as lower risk of developing new cataracts.
The unique combination of antioxidants and monounsaturated fatty acids in avocado makes it a powerful eye healing agent and keeps eyesight strong along with preventing common eye conditions and complications.